Ashtanga-Inspired Flows For Mindfulness and Mobility

Mindith Rahmat


Women's Fitness, Yoga, Bodyweight Exercise, Kettlebells


These workouts are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Certified Yoga Therapist, certified CrossFit coach, and long time fitness enthusiast with extensive experience in Russian kettlebells and bodyweight exercise.


"Yoga is 99% Practice & 1% theory.” Sri K. Pattabhi Jois


Refer to week one for the instructional video on Ashtanga flow.


Week 5

Day 1

"Breathe and you dwell in the here and now, breath and you see impermanence is life."
~Thich Nhat Hanh

30 minutes

5 poses for drishti focus:

  • Downward Facing Dog (navel)
  • Upward Facing Dog (third eye/between eyebrows)
  • Warrior 1 (lifted hands)
  • Wide Legged Forward Bend (nose)
  • Lotus (nose)
  • Seated meditation (third eye with eyes closed)


Day 2

Long Drishti Focus


"Yoga is like music. The rhythm of the body, the melody of the mind and the harmony of the soul create the symphony of life."
~BKS Iyengar 


There are Nine Drishtis or gazing points in this advanced practice:


  1. Nasagra—Tip of Nose.
  2. Ajna Chakra/ Broomadhya—Third Eye/Between Eyebrows.
  3. Nabi Chakra—Navel.
  4. Hastagrai—Hand.
  5. Padhayoragrai—Foot.
  6. Parsva Drishti—Far to the Right.
  7. Parsva Drishti—Far to the Left.
  8. Angustha Ma Dyai—Thumbs.
  9. Urdhva or Antara Drishti—Up to the Sky.


Traditional Long flow with Drishti and Sanskirt Counting


Day 3

Sahasrara Chakra Meditation


The Sahasrara chakra is the 7th energy center in the body. The crown chakra is associated with the color violet and is located on the top of the head. When this chakra is balanced you will feel released from ego driven desires, have a sense of being spiritually fulfilled and have a sense of trust in the universe.


Ashtanga-Inspired Flows For Mindfulness and Mobility - Workouts, flow, mobility, ashtanga, WOD Awake and Evolve, mindfullness, Yoga Sequences Cycle 3



Take a few moments to close the eyes and relax the mind as you prepare for meditation.


Focus on the crown chakra center located on the top of your head.


Count 7 slow deep breaths as you continue to focus on your crown center.


Feel the entire head and neck begin to relax with each breath.


Imagine a radiant violet light, and with each inhale feel the light surround your entire body.


Focus the attention of the light directly in the crown center. Continue to focus on the breath and the flow of radiant violet energy.


Next feel the violet light as it surrounds the entire body. Notice what that might feel like as you body relaxes more as the light moves around you.


Count 7 slow deep breaths and reassess how you feel, noticing any areas of clinching or tightness around the face, head and neck.


Stay here with a calm breath for 5-10 minutes or longer as needed.


Click on the number below that corresponds to the week of training you're in.


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